What is a good time for Awful Annie?

Good times for Awful Annie depend on your fitness level: Elite athletes finish under 18:45, advanced athletes target 18:45-16:16, intermediate athletes aim for 16:16-13:31, and beginners should focus on proper form over 13:31.

What is considered a good Awful Annie time?

A good Awful Annie time for most CrossFit athletes is between 16:16-13:31 (intermediate level). Elite times are under 18:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Awful Annie?

Your Awful Annie pace should match your fitness level. Beginners should aim to finish around 13:31 with good form, while advanced athletes can target 18:45-16:16. Always prioritize proper movement over speed.

How do I scale Awful Annie?

Awful Annie can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Awful Annie work?

Awful Annie is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

For Time 50 Double-Unders 50 GHD Sit-Ups 5 Cleans (275/185 lb) 40 Double-Unders 40 GHD Sit-Ups 4 Cleans (275/185 lb) 30 Double-Unders 30 GHD Sit-Ups 3 Cleans (275/185 lb) 20 Double-Unders 20 GHD Sit-Ups 2 Cleans (275/185 lb) 10 Double-Unders 10 GHD Sit-Ups 1 Clean (275/185 lb)

Why This Workout Is Very Hard

High volume GHD sit-ups with heavy cleans descending.

Benchmark Times for Awful Annie

Elite: <18:45
Advanced: 18:45-16:16
Intermediate: 16:16-13:31
Beginner: >13:31

Training Focus

This workout develops the following fitness attributes:

Strength (9/10): Cleans at 275/185 lbs are exceptionally heavy. GHD sit-ups require substantial core strength. This WOD has a major strength component, especially in the cleans.
Stamina (8/10): High volume of DUs (150 total) and GHD sit-ups (150 total) will tax calf/coordination and core/hip flexor stamina respectively. Performing sets of very heavy cleans (15 total reps) when fatigued adds a significant strength-stamina challenge.
Power (8/10): Cleans are a primary power movement. DUs are plyometric. Maintaining power for very heavy cleans after DUs and GHDs is critical.
Endurance (7/10): A descending ladder (50-40-30-20-10 reps) of double-unders and GHD sit-ups, with sets of heavy cleans (275/185 lb, reps 5-4-3-2-1) interspersed after each GHD set. This is a demanding WOD testing skill (DUs), high-volume core work, and very heavy lifting under fatigue.
Flexibility (5/10): Requires wrist/shoulder mobility for DUs. Spinal/hip flexor mobility for GHDs. Excellent mobility for heavy cleans (front rack, squat if caught low).
Speed (5/10): Efficient cycling of DUs and GHDs is important. For cleans, technique and power are more critical than raw cycling speed due to the extreme load. Managing transitions is key.

Modality Profile

A G/W couplet with a gymnastics movement (Toes-to-Bar) and a weightlifting movement (Snatches).

Similar Workouts to Awful Annie

If you enjoy Awful Annie, you might also like these similar CrossFit WODs:

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These WODs similar to Awful Annie share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A descending ladder (50-40-30-20-10 reps) of double-unders and GHD sit-ups, with sets of heavy cleans (275/185 lb, reps 5-4-3-2-1) interspersed after each GHD set. This is a demanding WOD testing skill (DUs), high-volume core work, and very heavy lifting under fatigue.
Stamina	8/10	High volume of DUs (150 total) and GHD sit-ups (150 total) will tax calf/coordination and core/hip flexor stamina respectively. Performing sets of very heavy cleans (15 total reps) when fatigued adds a significant strength-stamina challenge.
Strength	9/10	Cleans at 275/185 lbs are exceptionally heavy. GHD sit-ups require substantial core strength. This WOD has a major strength component, especially in the cleans.
Flexibility	5/10	Requires wrist/shoulder mobility for DUs. Spinal/hip flexor mobility for GHDs. Excellent mobility for heavy cleans (front rack, squat if caught low).
Power	8/10	Cleans are a primary power movement. DUs are plyometric. Maintaining power for very heavy cleans after DUs and GHDs is critical.
Speed	5/10	Efficient cycling of DUs and GHDs is important. For cleans, technique and power are more critical than raw cycling speed due to the extreme load. Managing transitions is key.

Awful Annie

For Time Chipper

47 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

9:01Elite

14:16Target

18:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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